If you have ever spent anytime strength training, it is likely that you have performed the bench press exercise or something similar. The bench press exercise is a compound movement, working across three joints and involving multiple muscle groups. There are many variations in technique and methods for this exercise, each somewhat changing the muscles involved in the movement. Understanding the exercise more fully will help you perform it in a way that will give you better results and long-term outcomes.
Muscles
The bench press is an exercise that has been around for a long time, and is a staple of most weight lifting program. The exercise is very popular because it works a few muscle groups at one time. Muscles used in this exercise include the pectoralis major, triceps, anterior deltoids, and latissimus dorsi. The bench press is a great exercise for developing these muscle groups and it can be done with a free barbell, dumbells, smith machine, or a variety of selectorized equiment.
Basic Movement and Position
To properly perform a bench press exercise you need to lay flat on a bench and have your feet flat on the floor. The bar, when racked, will be slightly behind your head. It is important to use a spotter for this exercise, especially if you are using a free bar or dumbbells, to eliminate the chance of dropping the weight on yourself. Once you have lifted the weight off of the rack, the bar will be directly over the center of your chest. Keep your head on the bench at all times throughout the movement. Once you have the bar steady, slowly lower it to about chest level, if you are able to. Keep your arms pointed outward as the bar drops. Upon reaching the bottom of the movement, press the bar back up to an extended position, focusing on driving the bar upwards with your chest and arms.
Variations in Positions
There has always been a lot of discussion on hand position, regarding how it impacts which part of the pectoral muscles are involved. Electromyography studies have shown that changing the angle of the bench can change which area of the chest muscles you are having a greater impact on. What is interesting to note is that flat bench press actually showed more electrical activity in the lower pectoral muscles than doing decline bench press, where the bench is set so that your legs are higher than upper body. Moving the bench to an incline position, with your upper body higher than your legs, does increase the muscular activity of the upper pectoral muscles and also uses more of your anterior deltoid muscles. If you move your hands more towards the center of the bar you will use more of your tricep muscles and moving your hands out wider will utilize more chest and shoulder muscles.
Safety Issues
It is very important for you to keep your back and buttocks on the bench at all times, as this will keep you from putting extra strain on your lower back. Make sure you also keep your wrists in a neutral position, meaning that you keep them straight with your arm, not cocked back. This will help reduce strain on your wrists and potential injury. Your thumbs should be wrapped around the bar rather than on the same side as your fingers. Make sure you warm up properly before lifting heavy weight. It is also important to pay attention to your body's response when doing this exercise. Working the full range of motion is important, but never work in a range that causes pain.
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